Week of August 26, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10 KBHP + 6 KBS

Odd- 10 Lunges + 6 OHS

Strength:  OHS from the floor 6 x 4

WOD

2 Rounds for Time,  Partner Up

150 Dubs (300 sing)

20 Power Snatch (135/95)

50 Box Jump Overs

25 S2OH (155/105)

*20 Min time cap

Extra Credit

4 sets max strict pullups, rest 60 sec between attempts


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 20 Mtn climbers + 6 Goblet Squats

Odd- 10/8 Cal Bike

Strength:  Front Squat 5 x 2 @ 90%

WOD

Partner Up

    40 KBS  (53/35)

    40 Air Squats

    40 Pullups  

    40 Power Cleans (155/105)

    400m Row

*22 min AMRAP

*Split reps any way you like, one person works at a time.

Extra Credit

3 x 15 Medball Situps


HIITuesday (6:30pm)

EMOM for 20min (4 rounds)

Min 1- Sled Pull / Drag

Min 2- 10/8 Cal Ski

Min 3- 8 Burpee

Min 4- 8 Medball Clean Wallballs

Min 5- 8 Rope Pulls

WOD

Partner Up - AMRAP in 18 min

2,000m Row

40 Burpee

40 Ring Rows

40 KBS

40 Box Jumps

 


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 5 Burpee Box Jump Overs

Strength:  Hang Power Clean Double

Work up to a heavy double, then drop to 85% for 3 additional doubles

WOD

Partner Up

16 Rounds for Time

20 Wall Balls

16 Front Rack Lunges (95/65)

12 T2B

*22 min time cap 

Extra Credit

 

 


HIIThursday (6:30pm)

 3 Rounds (partner up)

400m Farmers carry (Alt every 50m)

40 Cal Bike

WOD

AMRAP in 18 min

Box Jump

Dmbl Snatch

Pushup

200m Run

*Start with 5 reps at each, add 5 reps each additional round

 


Friday

Warm Up / Mobility:  3 Rounds Cindy

Strength:  Clean 5 x 2 @ 90%

WOD

Partner Up  (AMRAP In 18 min)

    20 Cal Row

    20 Burpee to Target

    200m Run

    20 Cal Bike

    20 Burpee to Target

    200m Run

*Split reps however you want, both partners must run at the same time.

 

Extra Credit

 3 Rounds

10 Hollow rocks

10 Supermans

30 sec rest

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Becky"   Partner up or go solo

800m Run

30 Snatches (95/65)

400m Run

30 Hang Cleans (95/65)

200m Run

30 Back Squats (95/65)

400m Run

30 Pushups

800m Run

30 Pullups


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